Programmering v. 33

Good summer rain evening! Hope you all are well. Summer is slowly coming to an end but you guys kicking ass isn't slowly coming to an end. Au contraire, a new week's coming up and I know you will smash it! :D

Enjoy!

Måndag | Monday

STRENGTH
A. Deadlift
15 minutes to find heavy quality single

B. Good Mornings
4x10

Timecap: 12 minutes

C. KB/DB Reverse Lunges, alternating legs
3x10/10

Timecap: 9 minutes

CONDITIONING
10 rounds, for time, of:
10 Sit-ups w. Push
10 Air Squats

Timecap: 8 minutes

Tisdag | Tuesday

STRENGTH
A. Superset:
3x10 Scapula Push-up
3x10 Bent over Double KB Scapula Pull

B. Superset:
5x3-5 Handstand Straight Arm Push
5x5-8 Scapula Pull-up

PREP
~10 minutes to prepare for OHS and Pull-ups

CONDITIONING
30-20-10 Pull-ups
15-10-5 Overhead Squats, 40/30 kg
15-10-5 Back Squats, 40/30 kg

Timecap: 12 minutes

Onsdag | Wednesday

CONDITIONING
In teams of three
45-minute AMRAP, of:

400 m Run
120 Cal Assault Bike
800 m Run 
150 Cal Row

- All athletes need to be back from the run before 
starting the machine

Torsdag | Thursday

KETTLEBELL
A. Turkish Get-up
3x3,2,1
- 3,2,1 per arm 
- Not alternating 
- Minimize rest between 3,2,1
- Rest as long as needed between the three sets

B. Clean and Jerk
5x5,3,1
- 5,3,1 per arm 
- Not alternating
- Minimize rest between 5,3,1
- Rest as long as needed between the three sets

C. Snatch
5x5,3,1
- 5,3,1 per arm 
- Not alternating
- Minimize rest between 5,3,1
- Rest as long as needed between the three sets

Fredag | Friday

PLYOMETRICS
5 sets, of:
3x(1+1) High Jump + Broad Jump
- "Touch and go"

CONDITIONING
Courtesy of Petter Gradin and his new America (FUCK 
YEAH!) Box!
15 rounds, for time, of:
12 Wallball Shots, 9/6 kg
9 Deadlifts, 60/40 kg
6 Bar-facing Burpees

Timecap: 30 minutes

DICTIONARY
T2B: Toe to bar

K2E: Knee to elbow

EMOM:  Every minute on the minute


AMRAP:  As many rounds as possible

WOD:  Workout of the day

STRENGTH: The quality or state of being physically strong. 

CONDITIONING: Make a person fit and healthy.

BARBELL: A long metal bar to which discs of varying weights are attached at each end, used for weightlifting.

PLYOMETRICS: A form of exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength.

PRACTICE: Repeated exercise in or performance of an activity or skill so as to acquire or maintain proficiency in it.

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#crossfit #crossfitsverige #crossfitsweden #cfs #crossfitsödermalm #crossfitsodermalm #crossfitinternational #stockholm #sweden #training #crossfitswe #csf
#PT365 #workout #fitness #wethenorth @crossfitsodermalm

  • OVO Cobra • 17 juli 2017 10:04:37
    Ser ut som en tuff vecka.

THE STORY SO FAR

Team effort idag👨‍👩‍👧‍👦 45 min amrap 400 m löpning (alla) 120 cal assult bike (dela) 800 m löpning (alla) 150 cal rodd (dela) 👊 👊 #crossfit #crossfitsodermalm #träning #training #cfs #cfswe #wod #gym #running #amrap #teamwod #cardio #assultbike #rodd
Glädjen mitt i en rolig wod ❤ For time: 30-20-10 pullups 15-10-5 OHS 40/30 kg 15-10-5 BS 40/30 kg Snabbaste morgonentiden 6:30 . . . . #crossfit #crossfitsodermalm #träning #training #cfs #cfswe #wod #gym #styrka #wod #workout #backsquat #overheadsquat
Idag maxar vi våra marklyft, vad är ditt Max? . . . . #crossfit #crossfitsodermalm #träning #training #cfs #cfswe #wod #gym #styrka #deadlift #marklyft
Ett stort grattis till alla våra svenska crossfit atleter som just avslutat sina crossfit games äventyr! Ni är alla en så stor inspiration och helt fantastiska atleter 👌 @hogberglukas @cf_camilla @helena.falk @piagund @rikardlanner @crossfitfabriken . . . . . #crossfit #crossfitsodermalm #träning #training #cfs #cfswe #wod #gym #crossfitgames #Repost @crossfitgames (@get_repost) ・・・ Sweden’s @hogberglukas 🇸🇪 takes the lead early and holds onto it, finishing just ahead of @Fikowski and Fraser. First to get off the bike in the final round, Högberg secures the Two Stroke Pull (IE12) win with a time of 13:35. 📷 @flsportsguy
Vår bootcamp har börjat igen, du hinner fortfarande signa upp dig för våran korta 4 veckors eller redan nu anmäla dig till vår första 6 veckors för hösten med start 4 september . . . . #crossfit #crossfitsodermalm #träning #training #cfs #cfswe #wod #gym #bootcamp #stockholm #fitness #workout